The Long Run

Week starting Feb 01, 2009

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Location:

FL,

Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 24:19:44 (1/2022)

Marathons:

  • Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
  • Towpath Marathon (OH) - 3:35:26, Oct 2019
  • Jacksonville Marathon - 3:31:10, Dec 2018
  • NYC Marathon - 3:49:12, Nov 2017
  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Utah Valley - Jun 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

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Miles:This week: 20.88 Month: 54.08 Year: 342.30
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
41.187.000.000.000.000.000.0048.18
Asics Gel Equation Miles: 17.51Glycerin 6 (new) Miles: 22.52New Balance 825 Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.171.000.000.000.000.000.009.17

Good morning run.  Good weather, a little bit overcast but rain was holding off.  Ran the first part in doors on the treadmill, 4.10 miles @ 8:08 average pace.  Headed outside, ran comfortably.  Tried not to look at my pace while running.  Another 5.07 miles at a 7:26 average pace.  Back inside, did a few more weights before heading home.  At home did some stretching and push ups.

I was feeling slightly that my body was remembering that I ran 20 miles on Saturday.  It wasn't much and I could hardly notice it but I was hoping that it wouldn't remember.

Asics Gel Equation Miles: 9.17
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.400.000.000.000.000.000.009.40

Easy paced run this morning with Dixie.  Met up at 6:00 near the Lansbrook Y.  It was a little bit windy out this morning but the temperature wasn't too bad.  First part of the run was kind of slow and sluggish but then we got moving a little bit better up to about an 8:00 pace for the last 4 miles.

Average pace: 8:30

Glycerin 6 (new) Miles: 9.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.151.000.000.000.000.000.008.15

I was really happy with this morning's run.  It was one of those runs that wasn't that long and it wasn't the fastest ever, but it felt really good.  I did 2.1 miles on the treadmill after doing some other warm up and stretching then headed outside. 

Did 6.05 miles at a 7:30 average pace.  Meant to go slower but it felt really good.  Did most of the run between 7:30 and 7:45 but did one mile at 7:08 before backing it down for the last mile.

Weather was great this morning, but we are going back to cold tomorrow morning, looks like 28 degrees, a new record for running temperature not counting when I lived in Rochester, NY.

New Balance 825 Miles: 8.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.342.000.000.000.000.000.008.34

I was prepared for the cold this morning.  I was expecting 28 degrees but was pleasantly surprised with 30 degrees (those 2 degrees mean a lot at least psychologically).

I dressed warm (long pants, two shirts, hat and gloves) and headed out expecting to feel cold.  But it wasn't that bad.  I left my neighborhood and ran onto 54 and then up the bike trail along Starkey Blvd. and then back home.  Pace went from 8:50 at the beginning and gradually got faster.  For the return trip, I decided to pick the pace instead of letting my body pick.  It is interesting because I decided to try and get between 7:50 and 8:00 for the pace, which was just a little faster than what I had been running, but once I was trying to run a particular pace on purpose it felt much easier - even though the old pace and new pace were both in the "easy" range.   For some reason the slightly faster but deliberately chosen pace felt easier, it could have been coincidence or it could have been something else, maybe I was feeling more in control.

The other strange thing is that the new "easy" pace seemed to get faster on its own, so I just decided I'd go with whatever the pace came out to unless I went slower than 8:00.  Then the run felt really easy and I was going at a faster pace.  I felt great and hoped I could feel this good on all of my runs.

Average pace: 7:53  (average pace for first 4 miles, about 8:30)


Asics Gel Equation Miles: 8.34
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.123.000.000.000.000.000.0013.12

Nice medium long run this morning.  Met up with a bunch of people in Starkey park about 6:30.  It was chilly (33 degrees) but was actually clear, no windy, and overall pleasant.   Started out at an easy pace (between 8:30 and 9:00) for first 3 miles and then gradually picked it up to around an 8:00 pace for next 7 miles.  Out and back course from the parking lot to the entrance of the Suncoast trail.  Lots of familiar faces out on the trail.  Picked it up the last 3 miles at about a 7:00 pace.  Tried to stay relaxed and not pushed too hard, felt pretty good.

Average pace: 7:54

Enjoyed social hour with the Suncoast Striders celebrating their 7th anniversary, I have been running with them for just over two years.  It's a pretty fun group, fairly informal with wide ranges of running abilities and goals.  Definitely a great running support system and lots of good people.

Going to step up the mileage a bit next week.

Glycerin 6 (new) Miles: 13.12
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
41.187.000.000.000.000.000.0048.18
Asics Gel Equation Miles: 17.51Glycerin 6 (new) Miles: 22.52New Balance 825 Miles: 8.15
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